Stop, Drop, and Roll

Have you ever had one of those days? One of those days? When it seems like before you can even get yourself together for the day, everything is crumbling around you? I have too. They are a part of life, but that doesn’t make them enjoyable, and often, they don’t feel manageable when we are right in the thick of it. Not too long ago, I had one of those days. By 9am, I was ready to crawl back into bed, and wait for the day to be over. But, that wasn’t an option- I had things to do that day, so I had to get myself together. In the midst of my almost melt-down, three words came to me- Stop, Drop, and Roll.

Does that phrase sound familiar? When I was in elementary school, that was the fire safety motto- Stop Drop, and Roll. The idea was if you were to ever catch fire, these three actions were the quickest and safest way to minimize damage to yourself, and protect the safety of others. So, let’s see if we can make this work for a day that feels like it’s about to explode:

First, Stop and Center. Most of us have emotional, cognitive, and physical signs that we are feeling overwhelmed, but we often ignore those signs and try to press through. Instead, when you start to notice those signs ramping up, stop and center yourself. “Centering” can look different for all of us. Sometimes it’s a quiet prayer, a few deep breaths, a phone call to a friend, or maybe taking a walk to get a quick break. Whatever will help you to stop and calm down, do that.

Second, Drop What is Unnecessary. When you are feeling on edge, you simply are not capable of doing everything. Often, if you try, you find that you make mistakes, don’t fully complete tasks, or aren’t invested the way you would want to. So, rather than try to do more than you are able, go into problem solving mode. What can wait until tomorrow, or maybe even next week? Rate the tasks you need to complete in terms of urgency and importance. Those things which are both urgent and important probably need to be done today. In most cases, everything else can wait until another day and you are in a better space.

Third, Roll with the punches. There is a term in psychotherapy training called “rolling with resistance.” It basically means that as clinicians, we don’t try to force people to do or talk about things when they aren’t ready to. This has become a strategy that I try to hold on to in my “real life” too. Sometimes, you can’t fix everything and you just have to roll with it. Sometimes, the project you’re working on won’t be perfect. Sometimes, you can’t make that friend not be upset at you. Sometimes, you just have to acknowledge that you are not at your best, but you will do what you can. Develop an idea of what “good enough” is, and let that be ok every once in a while. Allow yourself to have an off day. Remember that this day is only one day in the grand scheme of things. Even when things go wrong, you still have something to be thankful for!

So, next time you’re having one of those days, remember these three simple steps. Stop, Drop, and Roll! Trouble and frustration may knock you down, but they don’t have to take you out. Thanks for reading, and make well choices!